Just make yourself comfortable.
Close your eyes now and settle into a comfortable position.
Just take a deep breath in,
Hold it for a moment,
Before breathing out slowly and just allowing your whole body to relax as you do so.
And I would like you to keep your eyes closed now and just keep listening to the sound of my voice.
Focus your attention on your breathing.
Notice the rising and falling of your chest as you breathe deeply and rhythmically and know that with each breath out you are letting go of tension.
And with each breath in you are soothing your nerves,
Calming your mind and increasing your focus.
Focus your attention on the air as you breathe in,
Perhaps noticing the warmth or the coolness of the air as it flows over the back of your throat and down into the lungs.
With each breath in you relax more.
With each breath out you let go of tension.
Just give yourself permission now to relax more and more deeply as you go on listening to the sound of my voice.
Think about relaxing every muscle in your body from the top of your head to the tips of your toes.
Just begin to relax and begin to notice how very comfortable your body is beginning to feel.
Move your attention now to your body and you can begin notice the feelings and sensations in your body as you lie there.
Perhaps noticing the sensations in your hands or in your feet or noticing the feelings of your shoulders as they touch the surface beneath you.
And you can become aware of any other parts of your body that are more relaxed than others.
Perhaps your right leg is more relaxed than your left leg or your left leg is more relaxed than your right leg or perhaps they're both the same and that's okay.
All that really matters is that you are noticing how your body feels.
Now turn your attention to the soles of your feet by scrunching them and letting go.
Notice the feelings in your feet and know that from this moment on all tension is beginning to drain down away from you.
Draining down into the surface below.
Tension you don't need or want.
And the muscles in your toes and feet beginning to soften and loosen.
Just relaxing and letting go.
And slowly moving upwards now to your calves and knees.
A gentle warmth beginning to soften and to loosen the muscles of your calves and knees.
And tension just draining away letting go.
Relaxation spreading upwards now to the larger muscles of the thighs.
A gentle warmth beginning to soften and loosen the muscles of your thighs and tension just draining away,
Draining away just letting go.
And allow that comfort to spread upwards into the pelvis and lower back.
A gentle warmth moving into the lower back at the base of the spine and gently moving upwards.
The warmth spreading upwards through the back into the front of the body.
Relaxation spreading into the muscles of the stomach and all the muscles just beginning to soften and loosen as those muscles let go of tension.
Tension just draining away just letting go.
And the relaxation continuing to spread upwards at its own pace up through the chest,
Up through into the back,
Across the shoulder blades and then to the shoulders.
A gentle warmth softening and loosening the muscles of the shoulders and tension just draining down,
Draining away just letting go.
And that relaxation spreading into the shoulders now and down your arms to your elbows,
Into your forearms,
Your wrists,
Your hands and fingers.
And perhaps noticing a comfortable heaviness or lightness as you sink down into further comfort and become more and more relaxed.
Just allow that comfort now to continue flowing upwards into your neck and throat.
A gentle warmth moving through the neck and the relaxation sinking deeply into this area and moving and flowing upwards,
Upwards into the back of the head,
Over the top of the head and through the hair.
Every tiny hair follicle just soaking up the deep comfort that's spreading through the scalp easing away any tension in the head.
And that comfort and relaxation it moves into the forehead and it spreads down across the face,
Into your eyes,
Your cheeks,
Your mouth,
Your jaw.
Just passing the teeth slightly if you haven't already just letting go of any tension that resides in the face,
The mouth,
The jaw,
Tension draining down,
Draining away,
Just letting go.
And there is nothing that the face needs to communicate right now.
All the muscles of the face can rest and relax.
Just rest and relax.
Imagine a mask slipping down off your face or the expressions you've been wearing dropping away.
Just letting go of any frowns,
Any smiles or the muscles just behind the face are relaxing and the muscles behind the muscles of the face are relaxing.
Just letting go.
And it's very positive and comforting to know that you can just leave your body resting from the top of your head to the tips of your toes.
And as you leave your body resting you are going deeper and deeper into relaxation.
And it doesn't matter whether you're resting deeply or likely because either way you are benefiting.
So many things are happening automatically without even thinking about it your body and mind automatically just letting go.
Letting go of all the tension,
Melting away,
Draining away,
Just letting go.
So just be aware of the calmness and relaxation which you feel right now as you relax there and listen to me.
You can take this calmness and relaxation with you into your daily life.
Anytime you want to feel more relaxed just take three deep breaths.
Breathing in deeply for the count of five,
Holding for two and then breathing out slowly for the count of seven.
And this will be a signal to your mind and body to instigate the relaxation response.
The one that keeps you calm and in control.
So just continue to relax and enjoy the benefits that these positive suggestions and positive mental imagery have made upon your mind never to be removed.
And when you feel ready just open your eyes and come back to your surroundings feeling relaxed and calm.
9 names you you you
